Sweetener Guide

There are many sweeteners on the market today that confuse anyone who wants to reduce their sugar intake and replace it with a sweetener. But sweeteners are not just sugar substitutes, but an ingredient in the daily diet of people who follow a low carb, keto diet or a healthy diet for a sporty lifestyle or health problem such as diabetes. And it is especially important to choose the right sweetener for yourself and your purposes, because each has its own properties. However, understanding which one is natural but which one is artificial, as well as choosing the most suitable one, can be quite confusing. Unfortunately, product labels can be misleading, and not all sugar-free sweeteners are created equal.

The most natural sugar-free sweeteners are stevia, monk's fruit, erythritol, xylitol and allulose, but there are some big differences when it comes to using them in recipes or in sweetening food on a daily basis. So here's all about low-carb sweeteners for all your needs.

It should be noted that sweeteners are included in the nutritional value under carbohydrates as sugar alcohols or polyols. And definitely anyone who has looked at the description of the sweetener stevia - 100g of a product contains 100g of carbohydrates, doubts whether it affects or does not affect glucose levels, which is especially important for people with diabetes. In the sweetener guide, you'll find that there are sweeteners that have a glycemic index of 0 and some that still have a glycemic index and even pure sugar.


The first major mistake in replacing sugar is to use other products instead of sugar, such as unrefined sugar, honey and maple syrup, because they are less refined than white table sugar. But the amount of carbohydrates in these products is equivalent to sugar, and such products are only possible if they are produced on the basis of a sweetener. Everything that is a true type of sugar, such as coconut sugar, honey, dates, maple syrup, is still sugar. It doesn't really matter if it's less refined than white table sugar, as it can and will raise your blood sugar. If glucose is increased by eating foods high in carbohydrates, especially sugar, insulin levels increase. Fat is not lost if insulin levels are high. Insulin makes you store and hold body fat. Those who want to balance their blood sugar, monitor their insulin levels and lose weight should avoid anything that raises their blood sugar, which is recommended for losing body fat.


All natural sweeteners are great whether you want to reduce or eliminate your daily sugar intake or eat low carb or keto foods. None of them will increase your blood sugar. However, there are some differences in their sweetness levels and uses for baking. Some of the following are herbal sweeteners, while some are sugar alcohol sweeteners.

  • Stevia
  • The fruit of the monks
  • Allulose
  • Erythritols
  • Xylitol or Xylitol
  • Jakon Syrup

Natural sweeteners are divided into: sugar alcohols or polyols and plant.


  • Erythritols
  • Xylitol or Xylitol


Though the word “alcohol” is part of its name, it’s not the same alcohol that makes you drunk. Sugar alcohols are safe for people with alcohol addictions.